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How to improve your posture when you sit for a long time

Many people are forced to sit for long periods of time if they work all day. But while it is completely comfortable at the moment, sitting for long periods of time (and staying constant for years) can ultimately lead to extensive long-term damage. People with poor posture, poor furniture, and unbroken sitting habits often suffer from chronic pain, back problems, and an increased risk of other health problems.

The solution is to think about ergonomics, especially about them relate to your musculoskeletal health. With the right products, habits, and strategies, you can prevent this long-term damage from accumulating and make yourself healthier, happier, and more productive in the meantime.

Why is sitting so problematic?

Sitting may seem like an innocent activity that couldn’t possibly harm you – after all, it’s a position that many of us find comfortable. However, there are several factors that make sitting a problem if you spend a long time dealing with it. After just a few minutes of sitting, your metabolism slows down and reduces the number of calories burned. Not long after, your glucose intake will decrease, which can eventually lead to a higher risk of type 2 diabetes.

After several days of sitting for many hours a day, you see an increase in your LDL (or “bad” cholesterol) and your insulin resistance increases. These effects increase if you do not take the time to exercise regularly.

But the real problems are long-term – after many months or even years of sitting for many hours a day. In the long run, most people gain weight, increase their risk of heart disease and diabetes, and can lose up to one percent of their body mass per year. In addition, poor posture affects your bones and muscles. Sitting habitually in a bad posture can put excessive strain on your musculoskeletal system.

Invest in the right furniture

One of the best things you can do for yourself is to invest in the right furniture. Your choice of furniture will of course determine your posture and provide you with both support and comfort so that you can stay in a good position throughout the day.

When buying ergonomic furniture, you need to consider the following:

The mark. First, it is important to buy furniture from a brand that you really trust. There are countless ergonomic chair options, but only a few of them come from trusted sources. Do your research, review reviews and testimonials, and only make progress if you are certain that a particular source can provide you with the right support and quality.

The size / fit. Next, you need to think about the size and fit. The best ergonomic piece of furniture is adapted to your size, weight and other physical needs. Fortunately, most modern ergonomic chairs are customizable so you can customize them to your personal needs. For desks, you need to take more accurate measurements before buying.

Personal comfort. While ergonomic designs can make furniture much better suited to the general population, it is important not to undermine the effects of personal preferences. Different people prefer different strength, support and different types of structures and materials. Make sure you experiment with different options before making your final purchase.

Better designed, better made furniture is understandably more expensive than other types. Make sure that you use an appropriate portion of your budget to invest in quality furniture.

Adjust your posture

Even with the right ergonomic furniture to support you during the working day, it is important to adopt the correct posture. With the right posture, you can better support your body weight and prevent injuries to your musculoskeletal system. This usually means that you are sitting with your shoulders back and looking straight ahead. Your arms and shoulders shouldn’t be strained.

If you are used to sitting in poor posture, it can be difficult to re-train your body. Set a recurring timer to notify you periodically. If you hear an alarm, check your posture and correct it if necessary. At some point, good posture will be natural for you.

Take breaks

Improving your posture is a good thing, but it does not completely remove the risk of prolonged sitting. If you want to reduce these risks and improve your physical health, you should take breaks throughout the day. Here are some of the best options:

Exercise. If you want to take a longer break from sitting, consider doing an exercise. Depending on your access and personal preferences, you can lift weights, do cardio, or even practice yoga. Any way you get your body moving and physically challenging is a good thing for your health. Try to exercise at least once a day.

Walk around the office. If you can’t squeeze yourself into a complete routine, consider walking around your office (or at home). A few minutes are all you need to circulate your blood and combat the effects of sitting. Try this several times a day to break up your work schedule.

Stretch. It is also effective (and comfortable) to stretch regularly. Try stretching your entire body in sections, even when you’re only at your desk. Try this several times a day.

Was standing. Standing desks have recently become fashionable because they can support a working posture that prevents sitting. Some studies have shown that standing is better than sitting for longer, but getting up all day every day also has health disadvantages. The best approach is probably to switch between sitting and standing so you can escape the worst negative effects of both.

With better furniture, better posture, and an obligation to take more breaks, you can reduce the risk of bodily harm and chronic pain. In the meantime, you’ll likely feel more comfortable, confident, and productive.

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